What you put on your plate could help you to thrive during the menopause, says performance nutritionist Christine Bailey. Here are a few menopause-friendly recipes to try…

Words: Christine Bailey | Photography: William Shaw

Menopause is a natural and inevitable transition for women, but it can also be unpredictable. Whether it’s sudden hot flashes, sleepless nights, mood swings or the appearance of stubborn belly fat, these changes can leave women feeling out of control. While the range of symptoms can be extensive, do not underestimate the positive impact that diet and lifestyle can have in helping you feel vibrant during this transition.

It’s the decline in hormones (particularly oestrogen) that results in the widespread changes affecting everything from your metabolism and mood to your bone and heart health. As your body adapts, your nutritional needs change too, making this the perfect time to adjust your approach to food. Upping your protein intake is crucial for preserving muscle and bone strength, especially when combined with resistance training.

You may also find a Mediterranean-style of eating (colourful fruits, vegetables, healthy fats from foods like oily fish, nuts and seeds) can help combat inflammation (often associated with menopause) and support cardiovascular health. Adding foods rich in phytoestrogens, such as soy and flaxseed, can also be useful to ease certain unwanted menopausal symptoms.

If you’re looking for practical tools, recipes and meal plans backed by research, my book The Personalised Nutrition Guide to Menopause: Reset, Renew and Rebalance the Body and Mind (Singing Dragon, £38) has 80 delicious, easy recipes, plus meal plans to tackle belly fat and support long-term wellness. It’s an in-depth guide to helping you thrive through this transformative stage of life. Here are a few menopause-friendly recipes from the book.

Vegan Bibimbap Bowl

Bibimbap is a hot bowl of rice topped with various individually prepared, seasoned vegetables and protein of choice, flavoured with a gochujang (Korean chilli paste) dressing to create a rich spicy dish. This colourful dish provides plenty of antioxidants and fibre, while the tofu is a good source of protein and phytoestrogens.

Preparation time: 15 minutes, plus marinating time

Cooking time: 20 minutes

Serves: 2

Ingredients:

  • 350g firm tofu
  • 1 tbsp tamari soy sauce
  • 1 tsp mirin
  • 1 tsp gochujang
  • 2 tsp olive oil, plus extra if frying
  • 150g shiitake mushrooms, sliced
  • 2 baby pak choi, halved
  • Handful of bean sprouts
  • 1 small carrot grated or shredded
  • 60g cooked edamame beans
  • 100g basmati rice
  • 1 tsp sesame seeds
  • Toasted nori strips, to garnish

Dressing:

  • 2 tsp gochujang
  • 2 tsp rice wine vinegar
  • 1 tbsp tamari soy sauce
  • 1 tsp brown sugar
  • 1 small garlic clove, crushed

Method:

  1. Cut the tofu into cubes and place in a shallow bowl. Mix together the tamari soy sauce, mirin and gochujang paste, and pour it over the tofu, tossing well to coat thoroughly. If possible, leave for 30 minutes to marinate.
  2. Air-fry the tofu until golden (about 6-7 minutes) or pan-fry (about 7-10 minutes).
  3. Meanwhile cook the rice according to the instructions on the packet.
  4. Thoroughly whisk all the dressing ingredients together.
  5. Heat the olive oil in a frying pan. Add the shiitake mushrooms and sauté for 3-4 minutes until softened. Remove from the pan. Add the pak choi with a splash of water and cook for 3-4 minutes to soften. Remove from the pan. Add the bean sprouts and stir for a couple of minutes to soften.
  6. Divide the cooked rice between two bowls and top with the vegetables and tofu. Drizzle over the dressing.
  7. Scatter over sesame seeds and strips of toasted nori, if wished.

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Fish Tacos with Pickled Red Onions

Packed with flavour, this is a great way to include more fish in your diet. With just a handful of ingredients, tacos are perfect for busy days and a great lean protein option. The pickled onions can be kept in the fridge for 3-4 days and are delicious added to salads.

Preparation time: 10 minutes, plus marinating time

Cooking time: 13 minutes

Serves: 2

Ingredients:

  • 325g white fish – cod, pollock or haddock fillets
  • 1 tbsp chipotle paste
  • 1 tsp olive oil
  • Juice of 1 lime
  • ½ tsp smoked paprika
  • ½ tsp ground cumin

Pickled onions:

  • 1 red onion, very thinly sliced-
  • 1 lime, juice only
  • 1 tbsp apple cider vinegar
  • Pinch of sea salt
  • Pinch of sugar

To serve:

  • Shredded lettuce
  • Sliced avocado, optional
  • 4 small corn or wheat tortilla wraps
  • Salsa, optional

Method:

  1. Prepare the onion. Mix the very thinly sliced red onion with the lime juice, vinegar and pinch of salt and set aside for at least 20 minutes – this can be prepared a day ahead.
  2. Combine the chipotle paste, cumin, paprika, lime juice and oil with a little salt in a large bowl. Toss the fish fillets in the spiced lime paste and set aside for 10-15 minutes to allow flavours to develop.
  3. Heat the grill to high. Line a baking tray with foil and brush with a little oil, place the fish fillets on the foil, pour over any paste from the bowl and brush with a little more oil.
  4. Cook the fish for 6-7 minutes until starting to scorch. Remove from the oven and break into large chunks.
  5. Warm the wraps in the oven or microwave briefly.
  6. Place the lettuce in the tacos. Spoon in the fish, then top with avocado, onions and salsa, if using.

Matcha Mint Ice Cream

Adding silken tofu to this ice cream recipe creates a wonderful smooth, creamy texture, as well as boosting its protein content. Matcha green tea is rich in catechins, a class of plant compounds in tea that act as natural antioxidants, helping to lower inflammation and protect the body from cell damage.

Preparation time: 15 minutes

Freezing time: 3-4 hours

Serves: 4

Ingredients:

  • 350g silken tofu drained
  • 1 tbsp matcha green tea powder
  • 30g vanilla protein powder
  • 60g caster sugar or xylitol
  • A handful of fresh mint leaves
  • 250ml canned light coconut milk
  • Dash peppermint extract, to taste
  • 30g coconut oil softened

Method:

  1. Simply place all the ingredients in a high-speed blender and process until smooth and creamy.
  2. Pour the mixture into an ice cream machine and churn according to the instructions, then freeze until required. Alternatively, pour the mixture into a shallow freezer-proof container and place in the freezer for 3-4 hours until firm.
  3. Remove from the freezer about 10 minutes before serving to allow the ice cream to soften slightly before serving.